A) LSD
B) Frequent, Short Steady State: 15-30'
C) Occasional Short Tempos: 5-10 minutes
D) Aerobic Power Reps: "Tempo Sprints" 100-800 Meters
E) Aerobic Capacity Reps: 1k-2k reps
F) Overdistance (1500, 3k, 5k) Pace Work
G) VO2 Max Intervals
H) XT (Swim, Row, Bike, etc.)
I) Other??????
What say you?
Hills work with short rest or diagonals.
There seems to be some overlap on the list but it really depends on the age of the runner. A younger runner (high school) should do little more than some quality aerobic intervals and fartlek. Also those 'tempo sprints' are good. 10-20x100m with very short rest is a good one for vo2 max and doesn't put a high toll on the body. Overall, more of the focus should be on speed; the 800 is a sprint. An older runner should add more tempo running but limit easy running to recovery only.
D.
You don't recruit the same muscle fibers at all paces. If you train aerobically at race pace (or faster), you force adaptation of more oxidative muscle fibers that contribute at that pace.
Cardiovascular fitness is only half the battle. There has to be something there that can put the extra oxygen to effective use too. A marathoner is not going to sprint very far on aerobic power.
B-G. Starting out with more emphasis on B-E during base phase and then transitioning to more emphasis on D, F/G (aren't these basically the same thing?) as you start to do more specific work.
I don't think a long run is necessary for the 800 unless you are a 800/1500 type and want to run the 1500/3000 with some success or if you run cross country in the fall. Then maybe you would want a long run every other week.